family meals

Intentional Connections

Intentional Connections

Connecting with friends and family is essential for good health. We were made to connect with one another. In fact, we thrive on it, both mentally and physically. Researchers are exploring how social support and good relationships are converted into neurochemical signals that can boost one’s immune system. The quality of our social support and interpersonal connections can affect things like mood, motivation, coping skills, self-esteem and general well-being.

many hands together, friendship
hands, frienship

Recently I participated in a program where we learned to make a Vision Board and set goals for our own personal vision. The area I focused on was ‘heart.’ I wanted to be more intentional about connecting with family and friends. I do not want to look back later and have regrets about missed opportunities to connect with others, especially my kids who will soon both be grown and flown, leaving an empty nest. Having just sent one child to college this fall, and the other child to follow in two years, I’m keenly aware of how quickly the years roll by.

For each person on my goal list, I tried to think of specific ways we could connect. For my husband I made a goal to plan a monthly date. This could be something as simple as a walk in the woods, or a breakfast out. For my teenage son, I simply need to be available whenever he wants to talk or share about his day and take an interest in his thoughts. For my daughter who is now in college, I try to support her when she calls or needs help and send an occasional text of a cute picture or positive affirmation.

So how do we become more intentional about connecting? September 26, 2022 just happens to be National Family Day to remind us to reconnect and cherish family and loved ones. Here are a few tips to consider:

Go on an outing

Whether it is a day in the park, a picnic, or a movie, an outing with your family can provide an opportunity to reconnect and enjoy some quality time.

Eat together

Family meals are a wonderful way to learn about one another’s day and reconnect daily. There are so many benefits to eating together as a family.

Plan a game night

Games bring families together for fun. When families have fun together, lasting memories are created. Be intentional about spending time together and make family game night a regular part of the schedule.

Use technology to connect

Modern technology makes it easy to connect. This article on unexpected connections provides helpful tips on how to creatively connect with loved ones both near and far.

When we are intentional in connecting with loved ones, beautiful and meaningful moments await. Be intentional. Connect often.

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, carter.413@osu.edu

Reviewer: Misty Harmon, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Perry County, harmon.416@osu.edu

Sources:

Create Your Own Vision Board: Bring your goals to life with a vision board! National 4-H Council, All State Foundation and Ohio State University Extension. https://4-h.org/about/4-h-at-home/emotional-wellness/digital-vision-board/

Perissinotto CM, Stijacic Cenzer I, Covinsky KE. Loneliness in Older Persons: A Predictor of Functional Decline and Death. Arch Intern Med. 2012;172(14):1078–1084. doi:10.1001/archinternmed.2012.1993

Uchino, B. N., & Way, B. M. (2017). Integrative pathways linking close family ties to health: A neurochemical perspective. American Psychologist, 72(6), 590–600. https://doi.org/10.1037/amp0000049

Live Healthy Live Well Blog from Ohio State University Extension, various posts:

  • College Send-Off: Are You Ready? By Shannon Carter
  • Empty Nest: Now What? by Misty Harmon
  • Take a Dine-In Day with Your Family by Lisa Barlage
  • The Case for Family Game Night by Shannon Carter
  • Unexpected Connections by Beth Stefura
  • Why We Need Connection by Jami Dellifield

Dietary Guidance Changes Through the Decades

Picture of a family holding hands and the 1943 USDA bulletin with the words National Wartime Nutrition Guide. U. S. Needs US Strong, Eat the Basic 7 Every Day.

In January, I wrote about the newly introduced Dietary Guidelines for Americans. However, did you know that the United States Department of Agriculture has been providing dietary recommendations for well over 100 years? The first dietary advice by USDA was a Farmers Bulletin created in 1894, by W. O. Atwater. Atwater was the first person to publish tables of food composition and dietary standards. He recommended diets for American males based on protein, carbohydrate and fat content and their minerals. Interestingly, many minerals and vitamins were not even known back in 1894. The concept of eating a variety of foods, eating a well balanced diet, watching portion sizes and moderation for health and well being is the basis for today’s Dietary Guidelines, and its roots go way back to 1894.

If we look at dietary guidance over the years, some have certainly changed, however, many things still resonate today. In the 1920’s the government was concerned about food safety and foodborne Illness was prevalent in the USA. Our refrigeration technology was certainly not what it is today. For example, not all Americans had a refrigerator with a freezer. Therefore, perishable products such as milk and meat would go bad quickly. As we moved to the 1930’s there were more advancements in science and nutrition. We learned more about vitamins and minerals and their role in the body. In 1943, USDA released the Basic Seven Food Guide, a publication called the National Wartime Nutrition Guide. The Basic Seven advised choosing specific foods such as green/yellow vegetables, meat, poultry, fish, milk and milk products.

After World War II, USDA developed Food and Fitness- A Daily Food Guide. This publication focused on four groups; milk, vegetables and fruit, bread and cereal. It focused on eating with family, healthy meals and budgeting. This was the first time serving sizes were introduced. In 1977, the Dietary Goals of Americans was released. The focus was to address the issue of Americans consuming too much sugar, fat and salt. In 1980, the first Dietary Guidelines as we know it today was published “Nutrition and Your Health- Dietary Guidelines for Americans.” Since then, USDA has published recommendations on Dietary Guidelines every five years, to the most recent Dietary Guidelines 2020 to 2025.

The format of these documents have evolved from  paper copy bulletins, websites, blogs, pictorial images such as My Pyramid and MyPlate. Yet, USDA has been providing dietary guidance for over a century. The research has certainly expanded over the years to keep up with todays lifestyles and food consumption. However, in spite of all these rapid changes, the more things change, the more they resemble the past.

Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, Zies.1@osu.edu

Reviewed by: Shannon Smith, MFN, RD, LD, CDCES, Program Coordinator, OSU Extension, Wood County, Smith.11604@osu.edu

Sources:

  • History of the Dietary Guidelines | Dietary Guidelines for Americans. Dietaryguidelines.gov. https://www.dietaryguidelines.gov/about-dietary-guidelines/history-dietary-guidelines. Published 2021. Accessed March 1, 2021.
  • Jahns L, Davis-Shaw W, Lichtenstein A, Murphy S, Conrad Z, Nielsen F. The History and Future of Dietary Guidance in America. Advances in Nutrition. 2018;9(2):136-147. doi:10.1093/advances/nmx025
  • https://www.ers.usda.gov/webdocs/publications/42215/5831_aib750b_1_.pdf
  • Schneeman B. Evolution of dietary guidelines. J Am Diet Assoc. 2003;103(12):5-9. doi:10.1016/j.jada.2003.09.030
  • U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.